Benefits, Dosage & Side Effects of Omega 3 Fish Oil for Bodybuilding and Fat Loss: Fish oil has a plethora of benefits as it is an important source of omega 3 and Omega 6 fatty acids. From treating simple diseases to treatment of cancer, fish oil is humanity’s potent boon. The oil is sourced from the tissues of the fish and they in turn get this from consumption of micro algae. Human body has to rely on external sources of omega 3 fatty acids to fulfill their body needs. Hence, intake via fish, fish oil or via capsules is must to ensure the fulfillment of these essential fatty acids.
What is omega 3?
Omega 3 is an essential fatty acid responsible for the ideal body functions. Since the fatty acid is not manufactured by human body, it needs to be replenished through diet alone. And considering the nutrient ratio, a vegan diet hardly suffices in the provision of this nutrient.
Sources of omega 3 foods: Omega 3 is found abundantly in fish oil. Two essential omega 3 including DHA and EPA occur commonly in oils of salmon and sardines. For vegetarians, linseed oil, hazelnut and walnut containing ALA (a type of omega 3) are recommended, which can be easily processed by the human body into DHA and EPA.
Omega 3 is essentially great for you as:
- Great for skin, joints and heart.
- Prevents insomnia.
- Good against hypertension and stress management.
- Boosts memory.
- Benefit during pregnancy and PMS.
Omega 3 benefits:
- Fish oil helps the body to gain essential fatty acids and therefore increases muscle mass. The existing calories also get converted into muscle mass to boost the outcome of training. It also ensures that muscle degradation is reduced.
- Omega 3 helps in slowing down the ageing process. It also helps in lubrication of body joints which is vital for a bodybuilder to reap the benefits during muscle building. It is also found useful for keeping pain in check. So if you have inflammation in joints, omega 3 is the solution for you.
- Omega 3 also enhances the male as well as female fertility. It also helps the sperms to swim across to the egg and ensure its implantation.
- This food is also related to healthy vision by providing food to the retinal membrane.
- The fish oil helps keep heart healthy and Wards off arterial plaque. It also increases the level of HDL and keeps your blood pressure under control.
Dosage: The dosage is not dependent on the amount of fish oil intake but on the actual contribution to omega 3 family. Hence, a fish oil supplement with 120 mgs of DHA and 180 mgs of EPA is recommended. The dosage should be less than 3 grams per day or as recommended by your dietician or trainer.
Fish Oil Negatives and Side Effects: Fish oil is considered to be a safe bet for omega 3 fatty acid intake yet it may pose side effects to:
- People with seafood allergies.
- Excess consumption may cause fishy burp (omega 3 reflux).
- Other side effects include: heartburn, loose stools and even nose bleeding.
- Also, omega 3 is a blood thinner and may cause issues in blood clot and in worst case: a haemorrhage.
- Also, fishes may be contaminated with Mercury which is a harmful element for human beings.
Fat loss: Fish oil is a known contributor of fat loss if augmented with an ideal exercise routine. The blood flow and good cholesterol increase considerably with this plan. Fish oils help digest fats and assist stomach to make them break down into energy. Also, by curbing the desire for sweet carvings and snacks, the feeling of fullness of stomach is sustained.
Conclusion: From keeping you internally young, omega 3 in fish oil helps sustain your youthfulness. Also, by keeping wrinkles under control, omega 3 keeps skin supple and beautiful. Hence overall, fish oil packed with essential fatty acids is good for you.